The official TrainerRoad thread

handful

ManxShred wrote:

As a matter of interest, do you warn against making each workout super hard for physical or psychological reasons? Is it just it would be easy to make excuses if the prospect of busting a gut doesn't appeal?

The initial test is important as it sets the difficulty level to your situation. You need to pace the test so that you go as hard as you can maintain for the time. It may take a little while to figure out how to pace yourself.

Once this is done, it might be a good idea to follow one of the training plans. Not all the workouts should be max efforts as they take a while to recover from.

Thanks for the advice. Will kick off properly on the weekend but I may give the Sufferfest tour on the backburner until I get a bit fitter and have a bit more time.....looks brutal :shock:

jotko

Ok, so this Sufferfest tour....

I think I am going to have a crack at this.

Are people going to try the whole thing at 100% or scale down?

I saw Nate form trainerroad on FB saying he thinks it would be impossible for anyone to complete it at 100%, this has not filled me with confidence.

I think I might try 90% or something, still looks hardcore, and once real life starts getting involved in Monday it is gonna be a challenge - FIght Club, Extra Shot, and a full work day, ooof.

damov2

I'm really starting to enjoy and look forward to jumping on the turbo when using trainer road, If the weather stays bad on sunday I may have to replace my ride with a sufferfest vid!

Todays ride Gayley http://www.trainerroad.com/cycling/rides/174238

bobinski

I am hoping to give the tour a go. I have bought the remaining videos. I am approaching it as a 50y old with little base work over the last few months but a desire to kick start my fitness regime in 2013. It was a toss between this and going through a base fitness regime and I know the latter would be more sensible but...
Anyway, I won,t be giving it 100% but i will be pushing myself as best I can

http://www.trainerroad.com/career/bobinski

daveyok

Chapeau to anyone who gets through the Tour. Can't imagine doing more than two days without a break. Worry for me would be that at the end of it, I wouldn't want to get back on the trainer for a long time.

Did Cardinal tonight. http://www.trainerroad.com/cycling/rides/174099

Found the ILT really hard. Target power was just too high to comfortably work on the technique. :shock:
Liked the tips on riding out of the saddle.

ChrisSA

Some good rides there guys. Good going.

I was looking at doing the TdS, but I have the first duathlon of the season on the 2nd Feb, and don't want to be totally trashed for it. I'll see what the weather will be like Sat and I may do the first one (HHNF?).

jotko wrote:

Ok, so this Sufferfest tour....

I think I am going to have a crack at this.

Are people going to try the whole thing at 100% or scale down?

I saw Nate form trainerroad on FB saying he thinks it would be impossible for anyone to complete it at 100%, this has not filled me with confidence.

I think I might try 90% or something, still looks hardcore, and once real life starts getting involved in Monday it is gonna be a challenge - FIght Club, Extra Shot, and a full work day, ooof.

Sufferfest are putting some advice together, the suggestion is with TR that 80-90% is doable.

FWIW I did a Angles last Thursday at 100% (apart from the middle 4 minutes of the last interval). Friday I did Long Scream at 90% then Sunday did Local Hero at 90%.
http://www.trainerroad.com/career/Cat5
I wish I'd just suffered through at 100% for all 3, but my Sunday my legs were knackered, so I ran it off with a good 9.5mi snowy XC run .

In-line with the upcoming Du I was going to Suffer tonight, but ended up doing Verstegg instead. 4 x 10min, all aero. I need to focus on maintaining the aero position whilst working at FTP.
http://www.trainerroad.com/cycling/rides/174310
I think my FTP could be set too low. I did a 20 minute test the other week but really went all out for the 5 minutes, and the pacing was shocking for the 20.

jonathanfox

jotko wrote:

Garryboy wrote:

JGSI wrote:

Dont know who this guy is http://www.trainerroad.com/cycling/rides/164153 but pushing 400 watts out with a HR of 122 ...? this boy cant compute that at all

Had a fairly meteoric rise since joining on 1st Dec when net power was around 210w. Lance, is that you?

His last 8 minute test is crazy - http://www.trainerroad.com/cycling/rides/159208

Nearly 600 Watts for 8 min with a heart rate of 132 - I hit that pulling up my bib shorts

It is virtual power though - maybe his turbo is broken lol

I was getting similar numbers with the fluid 2 trainer, immediately got off the bike to fix it though! That guy probably likes to believe he's doing those numbers. Seemed to be related to the rear wheel clamp tightness, set it to the 'instruction manual recommended' 2.5 turns (after initial tyre contact) and am getting much more realistic (and consistent) results.

fukawitribe

jonathanfox wrote:

..
I was getting similar numbers with the fluid 2 trainer, immediately got off the bike to fix it though! That guy probably likes to believe he's doing those numbers. Seemed to be related to the rear wheel clamp tightness, set it to the 'instruction manual recommended' 2.5 turns (after initial tyre contact) and am getting much more realistic (and consistent) results.

Speaking of tightening, i've just sent back my Elite Crono Elastogel and got a KK Road Machine, which I think a couple of folk on here have as well. Although it depends on a number of variables, any general thoughts on tensioning on this ? Currently i'm running a 700x23 Hutchinson at 95 psi and using 2 complete turns after the roller touches the tyre - that feels OK after a (really) quick turn but i'm trying to get a FTP test in as soon as possible and want it to be consistent later when i'll need to give the trainer something more stressful (quicker/higher torque). Any / all advice welcome.

Cheers

morpho

Just signed up for TR, wondering if anyone has got a B'Twin cadence sensor paired? I'm using a Suunto stick and i had a a quick attempt but had no luck in getting TR to see the sensor.

mattshrops

I've got a KK road machine and using power. It seems to ride "harder" than the road, by which i mean that at a wattage i would expect to be hitting ~25mph- I'm not really even close.
I tried to use less turns on the resistance unit but it made no real difference. So i suspect as long as you have it tight enough so it doesn't slip when you accelerate hard it should be ok. Having said that if i was using virtual power i would make sure i had exactly the same tyre pressure AND number of turns on resistance, belt and braces.

This weeks efforts

Tues http://www.trainerroad.com/cycling/rides/170330

Wed http://www.trainerroad.com/cycling/rides/171892

Thurs http://www.trainerroad.com/cycling/rides/174022

Pretty hard week, and now starting the tour...

colinsmith123

Finally I have all the components to use trainerroad.

As my training plan calls for some heavy work over this coming weekend I chose this ride to demo.

http://www.trainerroad.com/cycling/rides/175733

My pre-trainerroad measured FTP from 3 weeks ago was 190 , so I started off with the default 200, which for me equate to a HR of 160 BPM. However I was knocking out 200w at 110 BPM, I wish! I kept bumping it up until eventually it was up around 400w. Resistance on turbo checked as 2 and matched as 2. It seems the virtual power is out by around 100%.

Any ideas?

Footnote. I am scheduled to do a 20 minute FTP test next Friday and want to use TR, rather than having to go to the trouble of borrowing a friend's powertap and the hassle of changing the cassette and tyre.

fukawitribe

colinsmith123 wrote:

My pre-trainerroad measured FTP from 3 weeks ago was 190 , so I started off with the default 200, which for me equate to a HR of 160 BPM. However I was knocking out 200w at 110 BPM, I wish! I kept bumping it up until eventually it was up around 400w. Resistance on turbo checked as 2 and matched as 2. It seems the virtual power is out by around 100%.

Any ideas?

I know virtual power doesn't need to be bang on, but that's some difference.. it's definitely the Qubo Hydromag you have - and not the SuperCrono (or whatever other models) Hydromag ? I only mention that as the Qubo resistance units have about double the resistance of the older Elastogel (non-Power Fluid) ones, at least that's what they make out in their blurb.

fukawitribe

mattshrops wrote:

I tried to use less turns on the resistance unit but it made no real difference. So i suspect as long as you have it tight enough so it doesn't slip when you accelerate hard it should be ok.

Thanks - good to know - i'll give it little tweak as it just started to slip a tad under load..

Having said that if i was using virtual power i would make sure i had exactly the same tyre pressure AND number of turns on resistance, belt and braces.

Track pump next to trainer and Tippex on the roller adjust knob to measure the number of turns more easily

This weeks efforts

Tues http://www.trainerroad.com/cycling/rides/170330

Wed http://www.trainerroad.com/cycling/rides/171892

Thurs http://www.trainerroad.com/cycling/rides/174022

Pretty hard week, and now starting the tour...

Nice work.

colinsmith123

fukawitribe wrote:

colinsmith123 wrote:

My pre-trainerroad measured FTP from 3 weeks ago was 190 , so I started off with the default 200, which for me equate to a HR of 160 BPM. However I was knocking out 200w at 110 BPM, I wish! I kept bumping it up until eventually it was up around 400w. Resistance on turbo checked as 2 and matched as 2. It seems the virtual power is out by around 100%.

Any ideas?

I know virtual power doesn't need to be bang on, but that's some difference.. it's definitely the Qubo Hydromag you have - and not the SuperCrono (or whatever other models) Hydromag ? I only mention that as the Qubo resistance units have about double the resistance of the older Elastogel (non-Power Fluid) ones, at least that's what they make out in their blurb.

Thanks for the reply. The turbo is the Hydromag and you have helped confirmed it!! Even though the box says Hydromag, you have helped confirmed this. Last night, I noticed the resistance unit has Power Fluid written on it, so I wondered if I had the wrong resistance unit, even though the pic and manual are the same. If it was the Elastogel it wouldn't say that!!

handful

Ok, just did the 8 minute test this morning, embarrassingly low score :oops: but I'm not really sure what it's telling me. Could I trouble one of you experts to give me some advice as to what I should do with the data, I set my new FTP and LTHR to the suggested levels that the test gave me, presumably now any workout I choose to do now will be set at my level and then I just adjust the % up or down from 100% depending on how I'm feeling until such time as I feel I can raise the FTP to a higher level? Is my understanding right?

Thanks in advance

http://www.trainerroad.com/cycling/rides/176700

johncp

I'd try not to do much with % adjustment in TR - if you are having a bad day, just do what you can, if an easy day enjoy it! Re-test FTP every 4-6 weeks or so and make adjustments then. If you fiddle with the % all the time you won't really know whether you are getting better or not.

mattshrops

Yep i dont normally tweak the %age levels for normal training. Just go for it and if you're having a bad day you fail. Not that big a deal.
BUT during the sufferfest tour I (and a few others it appears) will be adjusting just to try to ensure survival really.
Dont want to end up in the broom wagon.

damov2

Just completed Baxter, 90 minutes of cadence drills are a mind numbing not to mention arse numbing, but got through it. Will hopefully have enough energy to complete my first 50 miler tomorrow :shock:

http://www.trainerroad.com/cycling/rides/178298

jig

Folks - just signed upto the trainer road and set up my bushido as per all the guides. I'm using a garmin gsc10 and garmin ant stick.

However the power output is ridiculous - hitting over 1000 watts (my FTP measured on a wattbike is around 240 so I am no Caevendish)

Any ideas what I am doing wrong as I want to crack on with Sufferlandia!

Thanks

CRAIGO5000

Have you filled in the details? Your weight/wheelsize/double checked you have the correct turbo selected?

I've just completed ToS Day 2 @100%. I also did Day 1 @100FTP which was certainly more difficult than today's session. I was worried about Day 2 given that my legs were still aching from Day 1. I made sure to do a good high cadence 10 min warm up before starting todays session. I seem to find the prolonged efforts at and just above FTP more difficult than the short VO2MAX and Anaerobic peaks.

Day 1: http://www.trainerroad.com/cycling/rides/176011

Day 2: http://www.trainerroad.com/cycling/rides/178510

I'm now sat here with a can of Stella (recovering!) I'm really concerned for tomorrow as there are two sessions to complete! In the UK, each day starts at 10am so I'm thinking about doing "Extra Shot" at 10am and then having the rest of the day to recuperate before taking on Fight Club in the evening at some point.

How is everyone else fairing?

jig

CRAIGO5000 wrote:

Have you filled in the details? Your weight/wheelsize/double checked you have the correct turbo selected?

...

Yep - all of that is fine. I have emailed Nate @ Thetrainerroad and he says this sometimes happens when the magnet is too close and brushes the sensor. I have given up for today but will have a crack early doors to see if I can get it to make sense - luckily due to time zones I still have time to get Day 1 in if I get it sorted in time!!

Any other ideas are welcome though, especially from other Bushido users

CRAIGO5000

That's a good point from Nate regarding magnet proximity. I think I had a similar issue when I first started using this and that was also suggested. I moved mine quite far back so that I still got a reading and I also used 3 second smoothing. Check out Day 2 posted above and you'll see how smooth some of the traces can be when the set-up is good. Smoothing for me was a big factor when trying to hold big watt efforts without the figures jumping around too much - this would leave you chasing your tail.

jig

Thanks Craig - will give a try!

daveyok

As a nod towards the crazies doing the Tour, I did Local Hero last night instead of Kaweah.

http://www.trainerroad.com/cycling/rides/178130

Far, far tougher than the last time I did it - pre TrainerRoad. Average speed was over 1mph higher than my previous best for the video. I knew from the first interval that I'd be hanging on at the end. I can't imagine another 8 days of that sort of thing. Two days off and then Huffaker on Tuesday

fukawitribe

CRAIGO5000 wrote:

I've just completed ToS Day 2 @100%. I also did Day 1 @100FTP which was certainly more difficult than today's session. I was worried about Day 2 given that my legs were still aching from Day 1.

You're a better man than I Gunga Din - well played

I'm now sat here with a can of Stella (recovering!) I'm really concerned for tomorrow as there are two sessions to complete! In the UK, each day starts at 10am so I'm thinking about doing "Extra Shot" at 10am and then having the rest of the day to recuperate before taking on Fight Club in the evening at some point.

Alas the two workouts must be done back to back - which is why i'm a bit apprehensive even at 90%

How is everyone else fairing?

Fine - but only done day one so far, and that was at 90%.

http://www.trainerroad.com/cycling/rides/178117

Decided against 100% for a bunch of reasons, mainly that I was fairly sure i'd never make it at my current fitness level. I also haven't had a chance for any ride (in or out) for nearly the week before apart from Friday, when I needed to do the FTP test on the Road Machine to set that up (only just got it).... would have preferred to have had a wee bit more rest between that and the start of the ToS, even though i've done bog all before it. We shall see how it goes - it's certainly fun so far, ask me in 3-4 days !

jgsi

fukawitribe wrote:

Alas the two workouts must be done back to back - which is why i'm a bit apprehensive even at 90%

True? That makes it very awkward to do.

fukawitribe

JGSI wrote:

fukawitribe wrote:

Alas the two workouts must be done back to back - which is why i'm a bit apprehensive even at 90%

True? That makes it very awkward to do.

Afraid so..

http://www.thesufferfest.com/uncategorized/the-tour-of-sufferlandria-9-days-of-suffering/

Prizes!
If you’re doing the event on TrainerRoad.com, you’ll be eligible for a bunch of prizes. You have to do the stages on the days specified and do them in the order indicated. Days that have two videos have to be done back to back (not one in the morning, one in the evening. You don’t climb off and take a break in the middle of a Tour de France stage, do you? Neither do you in the Tour of Sufferlandria.)

Actually - now re-reading that it's unclear if that covers eligibility for prizes - or the Tour as a whole... i'm going for the latter... that seems backed up by comments and replies on the Facebook page.

jgsi

fukawitribe wrote:

JGSI wrote:

fukawitribe wrote:

Alas the two workouts must be done back to back - which is why i'm a bit apprehensive even at 90%

True? That makes it very awkward to do.

Afraid so..

http://www.thesufferfest.com/uncategorized/the-tour-of-sufferlandria-9-days-of-suffering/

Prizes!
If you’re doing the event on TrainerRoad.com, you’ll be eligible for a bunch of prizes. You have to do the stages on the days specified and do them in the order indicated. Days that have two videos have to be done back to back (not one in the morning, one in the evening. You don’t climb off and take a break in the middle of a Tour de France stage, do you? Neither do you in the Tour of Sufferlandria.)

Actually - now re-reading that it's unclear if that covers eligibility for prizes - or the Tour as a whole... i'm going for the latter... that seems backed up by comments and replies on the Facebook page.

Can manage back to back today... just going to create scheduling problems with the others to do

mattshrops

Glad you posted that, waiting to go out to the pain cave now and i wasn't aware of that.

Hopefully still doable for me thanks to the start time leeway we've been given.(I can effectively engineer myself a rest day should i need it)

fukawitribe

JGSI wrote:

Can manage back to back today... just going to create scheduling problems with the others to do

Yep - same here. I was winging it, at best, anyway on the scheduling.. i'll try and get a definite ruling with the TrainerRoad/Sufferfest guys before Monday.